• Lauren Frankford

Chaka Weekly Programming: 11/5/18 to 11/10/18

Week 8 is here! We are continuing to hit some Olympic Lifting style strength with some accessory work of overhead squats this week. Heavy front rack lunges and strict press will add to your strength work this week as well. The gymnastics skill work continues to add more volume, this week with C2B pull-ups, you can scale as needed to help with your own progress. Barbell cycling, interval workouts and core strength is all sprinkled in to help us stay balanced!!

Monday: The CrossFit strength will give everyone an opportunity to work a weakness, a behind the neck jerk into overhead squats! Choose to stay light and work on full depth or challenge yourself with the weight! The Chaka Fit strength will work each arm and each leg individually, followed by a chipper style WOD to get your heart pumping!

Tuesday: The gymnastics skill for the week is C2B pull-ups and ring push-ups. You will be punished with slam balls for breaking the prescribed sets so plan your rest accordingly! The WOD will have you hustling from station to station to max out your reps, try to maintain even reps each round! In Chaka Fit you will try to get as many rounds of swings, rowing and squats in as possible in 20 minutes!

Wednesday: The CrossFit workout incentivizes you to work fast to earn more rest! Try to maintain even splits each round! In Chaka Fit you will grab a partner and alternate rounds to get through all of the work. Equal work to rest means PUSH HARD!

Thursday: An EMOM style workout in the CrossFit Class will keep you on task, followed by a great core buy out! The Chaka Fit WOD will continue to add in some running (can always be scaled to a bike or row) to prep for the Cranberry Challenge!

Friday: We are changing up the lunges this week and going HEAVY, they will be loaded with a barbell in the front rack. You can pull from a rack to work this single leg strength. The lunges are paired with a heavy strict press. Some barbell (or db in the Chaka Fit Class!) cycling will be the challenging piece of today's workout...get ready for some squat cleans!!

Saturday: The Chaka Fit Class will be taking on the Hero WOD "Gordon Emin", while the CrossFit Class will have a double today with two different style workouts!

Sunday: 9am Yoga, 10am-12pm Open Gym.

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

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